Regarding the last recommendation, it is typically an advantage to ride with other cyclists. Small group rides provide an extra margin of safety by making cyclists more visible to motorists and providing assistance in the event of an accident.

The social aspect is also a reinforcing aspect of group rides, but be sure to cycle with people of similar abilities to avoid stressful situations and pushing harder than you should.

Getting started

It is to your benefit to purchase a well-designed and properly fitted bicycle from an experienced cycle dealer. In addition to correct frame size, the distance from the seat to the pedals and the distance from the seat to the handlebars must be appropriate for your body dimensions.

Although a good cycle may cost several hundred dollars, when averaged over a 10-year period it is a very reasonable investment, similar to buying a new pair of running shoes every year.

Start with a relatively level out-and-back course between 6 and 8 miles in length. When this ride feels short and easy, progress to a 10-mile ride with a few small hills. Once you can comfortably complete 12- to 16-mile rides, you are in a good training range. I try to do two 16-mile solo rides during the week, and a longer ride with friends on the weekend.

In addition to providing excellent cardiovascular conditioning, cycling offers a great workout for hip and leg muscles. In fact, the lower back, torso, arm and neck muscles are strengthened by supporting the upper body throughout the ride.

This renders cycling a more comprehensive conditioning activity than running. And unlike running, cycling does not require repetitive landing forces, thereby reducing the risk of certain overuse injuries. Nonetheless, doing too much of any physical activity can be problematic, so it is important to approach cycling with gradual progressions to longer distances and faster speeds.

Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, Mass., and adjunct instructor of exercise science at Quincy College.

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